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Oct 17 / Jeremy

What Exercise Burns the Most Calories?

One of the first questions people ask themselves when they decide to lose weight and get in shape is, “what exercise burns the most calories?”  This is a good question and one which we will provide the answer to in this post, but we are also going to discuss other extremely important factors to keep in mind when exercising to lose weight, such as, how to tailor your workouts so that you maximize fat burning and not just calorie burning.  We will also discuss how to use the Eat Stop Eat method to burn a whole workout worth of fat without actually having to workout at all.  Sound impossible?  Keep reading.

What Exercise Burns the Most Calories?

The amount of calories your body will burn during any exercise depends on the following:

  1. The exercise
  2. Your body weight
  3. The rate or speed of exercise
  4. The amount of time you spend exercising

Body weight plays a major role in determining the amount of calories you will burn.  For example, a man who weighs 200 lbs will burn quite a few more calories than a woman who weighs 140 lbs if they are doing the same exercise at the same rate and for the same amount of time, but the woman can burn more calories doing the same exercise as the man if she exercises for a longer period of time.

As such, the exact number of calories you will burn exercising is entirely dependent on you!  You choose the exercise that you will use to move your body weight, you choose the rate of speed, and you choose the amount of time that you will exercise.  So the answer is any exercise will burn any amount of calories that you want if you work at a sufficient rate and give it enough time.

So what we are really looking for here is which exercise burns the most calories in the shortest amount of time?

Below is a quick reference chart that shows the amount of calories a man of 200 lbs and a woman of 140 lbs would burn completing the same exercise at the same rate for thirty minutes (source:  Remember, the exact number of calories burned doing these exercises will depend on your body weight and the rate at which you exercise.

What Exercise Burns the Most Calories in the Shortest Amount of Time?

How to Exercise to Burn the Most Calories from Fat

If your primary reason for asking what exercise burns the most calories is because you are looking to lose fat, then here are some tips to ensure that your exercise will maximize the use of stored fat cells as its source of energy.

To increase fat burning during and after exercise you need to start each workout with some intense intervals.  Intense bursts of exercise releases HGH into your blood stream.  HGH is a hormone that tells your body to release its fat stores so that they can be used for energy.  Once your body releases the fat cells, then you can switch to a more moderate intensity.

This can be applied to pretty much any exercise you choose.  For example, if you want to jump rope for thirty minutes then after warming up for a few minutes you could jump as fast as you could for 30 seconds, then rest for 30 seconds and go again.  Do this for 6 minutes.  Then do a steady jump rope pace for the next 24 minutes.  Starting with the intense intervals in the beginning will get your stored fat cells released into your blood stream; then the 24 minutes of steady state jumping will burn up all of the fat just released.

[Here is another example of a HIIT workout that could be done before a low intensity run.]

How to Burn the Most Calories without Having to Exercise

If you paid close attention to the chart above showing which exercise burns the most calories in the shortest amount of time, then you may have realized that it takes a long time to burn a significant amount of calories.  This may make some people panic because then they feel they have to work out 6 or 7 days a week in order to burn enough calories to lose weight.

Well, let me tell you, there is a much simpler way.  Many people are surprised to learn that the vast majority of calories your body burns in one day is from carrying out its regular functions, (e.g., digestion, cell replication, heart beating, etc.).   A 200 lbs. man who is 5’10” will burn around 2,000 calories per day even if he had lain in bed for the entire 24 hour period.

If this same man used an Eat Stop Eat style approach to fasting then two days a week he would limit food intake to only one meal.  This will limit his caloric intake on those days to 500-600 calories.  This means he would be creating a 1,400-1,500 caloric deficit for those days without having to exercise at all!  That is a much higher caloric deficit than he would be able to create by running 6 minute miles for an hour straight!  Not to mention that most people who practically kill themselves if they tried to run 6 minute miles for a solid hour.

[Listen to Brad Pilon, author of Eat Stop Eat, explain how fasting burns more fat then a hard workout.]

Please do not misunderstand me.  I am not saying you should not exercise.  In fact I recommend that you exercise at least 4 days per week.  What I am trying to emphasize here is that if you are serious about weight loss, then taking control of your diet is the fastest way to achieve results.  Exercising regularly will significantly improve your overall health, but it is your diet more than your lack of exercise that is preventing you from losing weight.  I have personally used eat stop eat style fasts to lose weight and it has proven to be the easiest, most empowering method that not only helped me lose the weight but it has also kept the weight off permanently.  I highly recommend getting your hands on this eBook as it will show you a much better way to lose weight and take control of your health.

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  1. Darrin / Oct 19 2011

    Spot on stuff here! Changing up your diet is definitely the way to go if you are looking to lose fat, though high intensity training can give you a great boost as well.

  2. Raymond-ZenMyFitness / Oct 19 2011

    All those are good execises and the ones I find best that work for me is skipping rope and weighted circuits.
    Diet goes withoutsaying and the problem with doing too much cardio is that it makes you hungry and you want to eat more!

  3. Lauren / Feb 23 2013

    Great exercises. Most of all I like cardio trainings, because they are good for the whole body. Earlier I used to have lack of endurance for this kind of exercises, but after I’ve started taking Navy Seal Formula (by MGNutritionals) I was getting extreme results. My endurance have increased and my workouts have improved. This is my best way to lose calories.

  4. Christina / Apr 9 2013

    Very good exercises. I believe in High Intensity Training and I believe that it is the best way to lose weight on early stages and to keep it off when the goal is already attained. Of course you have to limit your food intake, but regular exercises burn your fat and give you a good shape. It is also vital to provide enough nutrition for your body, and I’ve found the perfect solution for that – military grade nutritionals. These supplements give me perfect tone and energy, so I am always prepared for intensive workouts.

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